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Meatless Dirty Rice

While dirty rice traditionally includes meat, it’s not necessary for this dish!  For some extra protein, try adding chicken or sausage.

Recipe Source:  SNAP4CT.com recipe


  • 1 medium onion, chopped
  • ½ green bell pepper,
  • diced 1 can (15 oz) diced
  • tomatoes 1 ½ cups brown
  • rice, instant, uncooked 1
  • can (15 oz) black beans or
  • beans of your choice,
  • drained and rinsed 1
  • Tbs canola oil 1
  • tsp dried oregano ½ tsp garlic powder (Or instead of these spices try 2 tsp of Caribbean Jerk Seasoning)
  • 1 ½ cup water


  1. Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  2. Add tomatoes, beans, oregano, garlic powder, and water. Bring to a boil.
  3. Stir in rice and cover.
  4. Reduce heat to simmer for 5-10 minutes, until rice is nearly tender.
  5. Remove from heat and let stand for 5 minutes.
Serving Size: 1 Cup
Total Fat4.5 g
Saturated Fat0.5 g
Cholesterol45 mg
Sodium130 mg
Total Carbohydrate63 g
Dietary Fiber11 g
Total Sugars1 g
Added Sugars included0 g
Protein10 g
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